ATHLETIC BECAUSE... We work with athletes

The game deserves it and demands it

Your assignors are looking for it

Television games

Shows dedication to yourself and your pursuits

Builds confidence

KEYS TO SUCCESS MOTIVATION

NUTRITION

EXERCISE

ACCOUNTABILITY

AND SOMETIMES THERE IS!

EXTERNAL MOTIVATORS The reward is almost always in the future.

The carrot and the stick

Strong and highly effective

Generally not sustainable, easily derailed, and require much effort and discipline.

INTERNAL MOTIVATORS The reward is found within the activity itself.

Arise from within

Self-generated

Often more powerful

Always more sustainable, meaningful and persistent

Triumph even in the face of great obstacles

OBLIGATION BASED Stage 1: Obligation-Based Motivation: “I Should”

I should exercise, I should eat right, I should because my assignor told me to

A common point of entry into fitness and nutrition

Hard to maintain

It may be enough to get you started but it lacks sustainability and is often frustrating

It’s the motivational style employed by most dieters, hence the reason 95% of them fail.

DESIRE BASED Stage 2: Desire-Based Motivation: “I Want To”

The way out of the endless cycle of obligation

Moving from “I should get in shape” to “I want to be athletic.”

You’ll stay with your commitments longer

Set a strong and clearly defined vision and set of goals

Desire-based motivation has an endpoint: the “win” or goals achieved

Goals are not the answer to sustainable motivation, but rather tools to be leveraged along the way.

ENJOYMENT BASED Stage 3: Enjoyment-Based Motivation: “I Love To”

What do you love doing so much so that you become lost in the activity itself?

When you deeply enjoy something, your mind is graced with the presence of the moment.

Wanting an athletic body does not signify Enjoyment-based motivation, having a deep interest and passion to do the activities that naturally lead to such a body is

Enjoying the outcome isn’t necessarily enjoying the process of getting there—therein lies a crucial distinction.

In Stage 3 obligation and external pressure wane.

MASTERY Stage 4: Mastery: “I’m Inspired, Just Try and Stop Me!”

When an activity ceases to be something you do and becomes a way of life

It arrives unannounced when your practices become integral to your life – there is no time line

You do not rely on the first 3 stages—they are stepping stones. You are free from dependence upon them

It frees you from struggle, you train and eat well because that’s how you approach life.

Your body is strong and vital not because you train; rather you train to celebrate your strength and vitality.

Moving From Obligation to Inspiration Sustaining motivation is vital to achieving your goals

Freedom is found in the higher reaches of motivation, but the true power is in the mix—an ever-changing blend of the stages of motivation.

Grow beyond the carrot and stick

Patience, commitment and persistence are all essential ingredients

Aim for joy and you’ll discover, in the least expected of moments, Mastery.

Transform discipline into freedom, struggle into grace, and willpower into passion.

NUTRITION – HOW TO EAT Five to six small meals a day

Healthy foods

Half your body weight in ounces of water a day

The appropriate amount of calories

50/30/20 – Protein/Carbohydrates/Fat

Drink green tea

Keep sodium low

EAT EVERY 3-4 HOURS Prevents overeating – smaller portions

Lowers "bad" cholesterol

Decreases your risk of cardiovascular disease

Boosts your metabolism, thereby burning more calories

Controls blood sugar levels, helping you to maintain energy levels

Builds more muscle because amino acids and nutrients are being constantly fed to your muscles, especially when combined with exercise

CALORIES A unit of energy equal to the heat required to raise the

temperature of 1 kg of pure water by 1º C

You need to burn 3,500 calories in order to lose one pound.

Reducing your calorie consumption by 500 calories a day = one pound lost per week

Exercise uses calories and accounts for the other means towards weight loss

HOW MANY CALORIES? There are many calorie calculators on the web including those

suggested on The Central Hub – Umpire Fitness

For counting calories manually, use the Harris Benedict equation, which is a formula used to measure how many calories you need using the factors of height, weight, age, and sex to determine basal metabolic rate (BMR), which is calories needed by the body when it’s “at rest”.

Men: BMR = 66 + (6.3 x body weight in lbs.) + (12.9 x height in inches) - (6.8 x age in years)

Women: BMR = 655 + (4.3 x weight in lbs.) + (4.7 x height in inches) - (4.7 x age in years)

ACTIVITY LEVELSNow that you know your BMR, you can calculate your daily caloric intake by multiplying your BMR by your activity multiplier from the chart below:

Sedentary = BMR X 1.2 (little or no exercise, desk job)Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)Moderately active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)Extremely active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)

REMINDERS Remember to subtract 500 calories for weight loss

Increasing your exercise level increases your calorie burn

If your weight changes significantly, so does your BMR

RECALCULATE

BENEFITS OF WATER Avoid dehydration.

The process of burning calories requires an adequate supply of water in order to function efficiently; dehydration slows down the fat-burning process.

Burning calories creates toxins (think of the exhaust coming out of your car), and water plays a vital role in flushing them out of your body

Helps maintain muscle tone by assisting muscles in their ability to contract, and it lubricates your joints

HEALTHY FOOD SYSTEM Complex carbs , Fruits, Proteins For each meal choose 1-2 portions of carbohydrate, 1-2

portions vegetables, 1 portion protein For each snack choose 1 portion carbohydrate, one portion

protein Each portion should be the approximate thickness and size

of the palm of your hand Eat three hours apart Eat your calories spread out evenly throughout the day Your post-workout meal should be a protein shake Add green veggies as desired with meals Drink water – cold water will burn more calories

DON’T EAT… Sugar

Soda Pop – regular or diet

Desserts

Juice except low sodium vegetable

Anything white

NUTRITION PLANS Pick the one that fits your caloric needs – adjust up or

down as necessary

Choose foods from the list based on the amount of servings allowed for each meal or snack

Use a food diary to calculate your daily totals

There are many nutrition plans available as well as nutrition programs

Find what works for you

SAMPLE 1-DAY EATING PLAN

1742 calories

193 protein

47.5 fat

140 carbohydrates

1424 sodium

MEAL ONE 8 Egg Whites, 1 cup oatmeal

MEAL TWO Tuna in water, an apple

MEAL THREE Grilled chicken breast, 1 cup brown rice

MEAL FOUR Fresh fruit salad

MEAL FIVE 6 oz. lean steak, 1 cup broccoli, spinach salad with tomato and cucumber

MEAL SIX 1 oz. almonds

HEALTHY SNACKS Vegetables are the best snack choice

Only use hummus or low fat dressing

Low sodium V-8 juice

Dairy contains the biggest sources of saturated fat

Choose plain, low fat yogurt over flavored yogurt

Look for low fat milk and cheese over the full fat alternative

Eggs!!!

Fage 0% Greek Yogurt

HEALTHY SNACKS Eat only whole fruit – not juice or sugar snacks

Low-fat, reduced sodium sandwich meats

Cubed chicken breast

Tuna

Nuts are high in calories but they're also high in fiber and good fats

Protein or granola bars – check the label

KEYS TO EXERCISE SUCCESS

FREQUENCY Cardio at least 5 times a week – 30 minutes minimum,

every day is best

Stretching every day, especially before and after exercise (or a game)

Strength training 3-5 times a week

Put it on your schedule

CARDIO INTENSITY The single most important element in making your

cardio exercise work for you

You must sweat

You must not be able to carry on a full conversation during the entire workout or read a book the entire time

Long, Slow Distance for weight loss is an outdated concept

60 or above (RPM’s, strides)

3

1-2 Extremely easy – you can carry on a conversation

4

5

6 7

8

910

Very easy – you can converse with almost no effort

Moderately easy – you can converse with a little bit of effort

Starting to get challenging – conversation requires more effort

Difficult – conversation requires a lot of effort

Very difficult – conversation requires maximum effort

Full out effort – no conversation is possible

RATE OF PERCEIVED EXERTION

CARDIO INTERVALS

0

1

2

3

4

5

6

7

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20

Rate of Perceived Exertion

Minutes

WHY STRENGTH TRAINImprovement in: Muscular strength and endurance Functional capacity and ability (falling, climbing stairs) Blood pressure Osteoporosis Sarcopenia (loss of muscle as we age) Low back pain Insulin resistance and glucose metabolism Resting metabolic rate Body fat Psychological well-being

STRENGTH TRAINING Resistance can come from dumbbells, weight

machines, elastic tubing or bands, milk jugs, cans of soup, your own body weight

Results occur when you train consistently over time.

Progressive overload - increase the workload gradually

Lift each set to fatigue - the point where you can't lift one more rep without breaking form

STRENGTH TRAINING Muscles respond quickly to resistance exercise in untrained

individuals – perform one set of 15 repetitions

After three to four months, strength gains level off and then multiple sets are necessary – perform 2-5 sets, 8-15 repetitions each set

Keeping the reps in the 8-to-15 range emphasizes a combination of strength, tone, and endurance.

Work large muscle groups before smaller ones - small muscles that fatigue first will be the weakest link in the chain and prevent large muscle groups from working to full capacity.

STRENGTH TRAINING Rest one to two minutes between sets for muscular

endurance and tone

Muscles recover and grow during downtime, not when you train - rest each muscle group 1-3 days depending on the intensity you have worked it

Use body splits – pushes/pulls, upper body/lower body

Slow and controlled

Isolate the muscle

Hold core tight throughout

BODY SPLIT EXAMPLE 1 Day 1: Chest (bench press with bar or dumbbell

press, flies, pushups), triceps (bench dips, kickbacks)

Day 2: Back (bent-over rows, pull ups), biceps (curls, standing or seated)

Day 3: Shoulders (lateral/front raises, military press), legs (squats, lunges, hamstring curls)

BODY SPLIT EXAMPLE 2 Day 1: Chest (bench press with bar or dumbbell

press, flies, pushups), back (bent-over rows, pull-downs)

Day 2: Biceps (curls, standing or seated), triceps (bench dips, kickbacks)

Day 3: Shoulders (lateral/front raises, military press), legs (squats, lunges, hamstring curls)

IT STARTS WITH U…

WEIGH ONCE A WEEK

In the morning

Same day

Until maintenance

Not the only marker – Body Mass Index and how you look are also important

FIND A PARTNER

KEEP A FOOD DIARYA recent study found that keeping a food diary/calorie counter doubled weight loss among participants when combined with 30 minutes of exercise each day.

Make sure it tracks calories as well as fat, protein, carbohydrates, and sodium contents

If you can’t track it, DON’T EAT IT

HIRE A PERSONAL TRAINER

WORK WITH ME ONLINE

lpaull@nctv.com

There’s a difference between interest and commitment. When you’re interested in doing something, you do it only when it’s convenient. When you’re committed to something, you accept no excuses, only results.

Kenneth Blanchard

THE RESULTS!